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Training Log Archive: BStarRacing-CJ

In the 7 days ending Apr 6, 2013:

	activity	#	time	miles		km		+ft
	Swim	4	5:00:00	10.45	(28:42)	16.82	(17:50)
	Bike	2	4:58:00	97.0	(19.5/h)	156.11	(31.4/h)	1330
	Mountain Bike	1	4:00:00	51.4	(12.8/h)	82.72	(20.7/h)	6650
	CrossFit	2	2:00:00	4.5		7.24
	Stretching	1	30:00
	Run	1	18:30	2.3	(8:03)	3.7	(5:00)
	Total	11	16:46:30	165.65		266.59		7980
averages - sleep:13.3 weight:157.7lbs

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Saturday Apr 6, 2013 #

Event: Vision Quest

2 PM

Bike 2:40:00 [2] 49.6 mi (18.6 mph) +685ft
ahr:118 max:132 slept:8.0 weight:158lbs

2:37 ride out in Palm Springs with my Dad. For 65 he can throw it down, 89-90+ degrees for the ride

9 PM

Stretching 30:00 [3]
slept:8.0 weight:158lbs

Hips, hams, and quads

Friday Apr 5, 2013 #

5 AM

Swim 1:10:00 [3] 2.56 mi (27:21 / mi)
slept:7.0 weight:157lbs

4,500 yard swim
1000 warm up
12 x 150 buoy, band, and paddels
10 x 100 with 15" rest
400 Paddels, buoy, and band
Cool Down

Thursday Apr 4, 2013 #

8 AM

Mountain Bike 4:00:00 [3] 51.4 mi (12.9 mph) +6650ft
slept:7.5 weight:156lbs

4 hour mtb ride to try and clear my mind...solo mission all over El Moro..one with nature.
AVG WATTS = 226

Wednesday Apr 3, 2013 #

5 AM

Swim 1:15:00 [3] 2.55 mi (29:25 / mi)
slept:7.0 weight:158lbs

4,500 yard swim
800 warm up
4 x 300 with paddels then 300 free
500 with paddels, buoy and band
500 free cool down

12 PM

Run 18:30 [3] 2.3 mi (8:03 / mi)
slept:7.0 weight:158lbs

Quick test on the Alter G at 40% BW...feels different than previous injury...not as bad but still very limiting.....feeling is this early and mid season is over. Looking into endurance mtb series which I can jump into in May. Then do Ceder City in July for LV qualifier. I am signed up for IM COZ...but time will tell.

Tuesday Apr 2, 2013 #

6 AM

Swim 1:20:00 [3] 2.67 mi (29:58 / mi)
slept:7.0 weight:158lbs

4,700 yard swim
1,000 warm up
20 x 100 with paddels, band, buoy with 15" rest
3 x 500 with 15" rest
cool down

11 AM

Bike 2:18:00 [3] 47.4 mi (20.6 mph) +645ft
ahr:120 max:136 slept:7.0 weight:158lbs

2+ hour cruise on the road bike along PCH into Long Beach and back. Took it easy on the leg. Got me in a complete mystery here. Can't run but can ride with no problem. Considering putting Leadville back on the map for the season along with some endurance mountain biking events.
AVG WATTS = 211

4 PM

CrossFit 1:00:00 [3] 4.5 mi (13:20 / mi)
slept:7.0 weight:158lbs

Warm up with 1,000 meter row, then some other warm up drills

WOD
5 rounds
5 minute row
25 V rocker sit ups
1) 1200 meters
2) 1300 meters
3) 1300 meters
4) 1215 meters
5) 1265 meters

4.5 miles on the rower concept 2

Monday Apr 1, 2013 #

CrossFit 1:00:00 [4]
slept:7.0 weight:158lbs

1,000 meter row to warm up then other warm up drills avoiding what bothered the hamstring

WOD
5 rounds
500 meter row
10 push ups
10 Toes to Bars

Total TIme 17:53

Ab Mat sit ups 5 x 25
V Rockers 4 x 12
Press 3 x 10 with 65#

6 AM

Swim 1:15:00 [3] 2.67 mi (28:05 / mi)
slept:7.0 weight:158lbs (injured)

4,700 yard swim
1,000 warm up
10 x 200 with band,buoy, and paddels
3 x 500 with 15" rest
Cool Down

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